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Absolutely! Stretching is a huge part of the fitness triad, that is strength training, cardiovascular training and stretching. Each of these aspects of fitness trains your body in a different manner and serves a different purpose in your overall health and fitness.
A quick personal story to help you see the impact that not stretching can have on your body.
As I’ve stated in previous posts, I’ve always been involved in fitness in some form or fashion. I was a gymnast growing up (though not a very good one!) and I was born flexible. Stretching was always just a part of my life – until recently.
Once I had my kids, fitness became more and more difficult to squeeze into my schedule. As many people do, I cut stretching out of my routine to save time even though I knew better!
The results – I now have pain in my lower back, my hips, my shoulders and my knees. Granted, it isn’t diabilitating pain…yet. But, in my whole life I never suffered from joint pain. Now, since I quit stretching, I hurt every day.
So, I can speak from experience, stretching is absolutely a vital part of overall health and fitness.
A few things stretching can do for you…
Stretching is beneficial in so many ways. Stretching can help improve mobility, increase circulation, increase energy levels, improve coordination and reduce stress.
Not to mention, no matter what your fitness level, stretching will help prevent potentially serious injuries such as muscle tears, strained ligaments and strained tendons that can occur during everyday activities. You just need to make sure that you’re stretching properly in order to prevent injury and not cause it.
Simple tips on stretching right…
#1 Warm-up before you stretch – So many people think that stretching is a warm-up. No – stretching is only part of the warm-up, not the whole thing. A warm-up for exercise should include some very light cardio, such as riding a stationary bike or walking on the treadmill for 5 minutes. This will warm-up your muscles to prepare them for stretching.
If you stretch cold, without this warm-up stage, you will risk tearing muscle fibers. Once you’re warm, begin a routine of static stretches to lengthen your muscles and stretch your joints.
#2 Never do ballistic stretches – Balistic stretches are executed by bouncing into and out of a stretch to try to force your muscles past to stretch longer. The problem with using a ballistic stretch is that the rapid expanding and contracting of your muscles will cause a reaction referred to as “the stretch reflex”.
The stretch reflex is the boddy’s way of preventing you from hyper-extending your muscles. When you stretch, signals are sent to your spine that cause your muscles to contract in resistance. The more forceful the stretch, the more forceful the stretch reflex. So, by using ballistic stretches, you’re trying to deepen a stretch while your body is trying to oppose the stretch to avoid muscle tears.
#3 Use static stretches for great results – Since ballistic stretches are considered ineffective and even dangerous, the best way to lengthen your muscles is through static stretching. To do a static stretch, you get into the streched position and hold it for 30 seconds. Release the stretch slowly and then repeat the process. This allows your muscles to adapt to the stretched position and the “stretch reflex” will gradually become less and less intense.
Static stretching is the most effective way to improve range of motion and to relieve pain from tight joints.
It doesn’t take a long time to stretch each day. Try to set aside 10 minutes and devote that time to stretching. Take it from me – 10 minutes of stretching a day will save you 24 hours of pain a day. I would say that’s a worth while trade off.
One last note – if you’re like me and you cut the stretching out and now you’re paying for it – it isn’t too late to start feeling good again. Just work your way back into a regular stretching routine and you’ll be back to your old self in no time.
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